Stretch Into Spring

By Dubuque Physical Therapy Team

April 19, 2022

Written by Jeremy Jordan, PT, DPT, ATC, CSCS

Stretching is an essential part of an overall fitness that is often overlooked. Daily stretching
helps to keep muscles flexible and strong. This helps reduce risk of injury, maintain balance and
reduce joint pain. Adding just 5-10 minutes of stretching into your normal fitness routine can
make a big impact on your overall health.

There are two main types of stretching: static and dynamic.

Static stretching is when you stretch and hold a position for 20-30 seconds. Doing this repeatedly and often helps to lengthen the muscle and reduce joint strain. Static stretching is best performed at the end of a workout to loosen up tight muscles that are already warmed up.

Static stretches for overall flexibility include:
● Doorway pectoral stretch

● Cross body shoulder stretch

● Seated hamstring stretch

● Seated piriformis stretch

● Standing quad stretch

● Standing gastrocnemius stretch

** Best Results: 20-30 seconds static stretching for 2-4 repetitions**


Dynamic stretching is a series of quick movements. This helps to warm up the muscles and
allow them to perform better during a workout. Research has shown that this type of stretching before performing an exercise such as running, biking, or team sports helps reduce risk of injuries.

Common dynamic stretching exercises include:

● Heel walk/toe walk

● High knees

● Butt kick

● Leg swings


Add some spring into your step by incorporating 3-5 minutes of dynamic stretching before your workout and 5-10 minutes of static stretching throughout your day.